Skill
10 x 45 seconds
1 squat clean thruster

We’ll be on a forty five second clock today completing 10 squat clean thrusters. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round since we’ll be on a shorter clock. You can also choose one weight and stick with it for all ten reps.

Workout of the Day
for time
10-1
thruster
power snatch

Lighten your bar a bunch after the skill work. Your bar should be light enough to complete 10 thrusters and 10 power snatches unbroken at the start of the workout. Make sure to spend some time practicing cycling the barbell for the power snatches. Your legs and arms will both be tired after the thrusters so you’ll want to make sure you can move your bar as efficiently as possible for both movements. This workout should be light and fast! Don’t get stuck going too heavy on this one! Your score today will be the total time it takes you to complete this workout.

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If your dumbbell or kettlebell is light you can either go fast and plan for a quicker workout or bump the rep count up a bit. Something like 20-18-16-14-12-10-8-6-4-2 could work ONLY if your weight is light! That will double the rep count up from 55 reps of each movement to 110 of each movement. Your score today will be the total time it takes you to complete the work. See you on the leaderboard!